When it comes to shoulder tightness, tension, and pain, there are a number of things that can cause injuries, like sitting at a desk all day, arm day at the gym, chronic stress, overuse, incorrect sleeping positions, and poor posture.
Harvard Medical School says, “The shoulder is the body’s most complicated joint. It’s where the ends of the collarbone, upper arm bone, and shoulder blade meet.” So it’s no wonder it can cause so much pain and discomfort when your shoulders are tight or injured.
Most of the time, shoulder pain and injuries can be resolved without surgery. An easy way to keep any pain or discomfort at bay is by regularly performing stretches for your shoulders. This helps to improve your range of motion, reduce pain and soreness, and prevent injury.
Before stretching, you may want to get your muscles warmed up with some exercise to make them more pliable. If you are struggling with a shoulder injury, check with your doctor to ensure shoulder stretching won’t cause further harm.
Follow along for an easy shoulder stretch routine you can do to keep your shoulders flexible.
Cross Chest Stretch
- Extend your arm and move it across your chest
- Using your other hand, touch your extended elbow and allow it to support your arm
- Hold your arm in this position for about a minute
- Repeat
- Do this up to five times
Shoulder Rolls
- Stand up straight
- With your arms loose and relaxed, start shrugging your shoulders
- Continue to move your shoulders in a circle for at least 30 seconds, and then repeat in the opposite direction
- Repeat this stretch two or more times
Arm Circles
- Start off standing with your back tall
- Put your arms out until they are parallel with the floor (like you are making a T with your body)
- Move your arms in circles, and slowly make the circles bigger as your muscles loosen up
- Keep up the circles for about 10 seconds and then reverse the direction
Upper Trap Stretch
This stretch is great because you can do it seated, and it’s great during long workdays since you won’t even have to leave your desk!
- Sit up straight in your chair with your ears parallel with your shoulders
- Tilt your head to the side towards your shoulder
- Hold for at least 10 seconds
- Rotate to the opposite side of your head and repeat
Shoulder Stretch with Towel
- Roll up a towel and put it behind your back, grabbing opposite sides of the towel with each hand
- With your top hand, lift the towel towards the sky
- Hold for at least 30 seconds
- Switch up your hands and repeat the stretch
Access Sports Medicine Can Help with Lingering Pain or Injuries
Incorporating your shoulder stretching into your routine can really help your shoulders stay loose and limber, but always listen to your body and stop if a stretch doesn’t feel right or causes discomfort.
If these aches and pains linger, consult a professional. Access Sports Medicine is here to provide top-quality shoulder injury care and give you the necessary tools and treatments to heal properly and reduce the chance of further, more serious injury.
Visit us today and get the help you need to get back into the swing of things sooner.
